Saturday, Nov 8
Workout of the Day
ANDY
()
For time, wearing a 20-lb. vest:
-25 thrusters, 115 lb.
-50 box jumps, 24 in.
-75 deadlifts, 115 lb.
-1.5-mile run
-75 deadlifts, 115 lb.
-50 box jumps, 24 in.
-25 thrusters, 115 lb.
-25 thrusters, 115 lb.
-50 box jumps, 24 in.
-75 deadlifts, 115 lb.
-1.5-mile run
-75 deadlifts, 115 lb.
-50 box jumps, 24 in.
-25 thrusters, 115 lb.
Sunday, Nov 9
Workout of the Day
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Monday, Nov 10
Workout of the Day
WARM UP 5.2
(Checkbox)
3 ROUNDS THROUGH
10 REPS EACH
PRONE YTW
PRONE SHOULDER TAPS
LYING BANDED PULL OVER
10 REPS EACH
PRONE YTW
PRONE SHOULDER TAPS
LYING BANDED PULL OVER
Push Jerk 5x3
(Load)
Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
No more than 50% effort.
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
No more than 50% effort.
Metcon
(Rounds + Reps)
Complete as many rounds and reps as possible in 8 minutes of:
4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans
Rest 1 min ****
Complete as many reps and rounds as possible in 4 mins of:
Same movements
♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball
4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans
Rest 1 min ****
Complete as many reps and rounds as possible in 4 mins of:
Same movements
♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball
Cool down time
(Checkbox)
10 MIN cool down
https://youtu.be/y3rJ5AzoQzk
https://youtu.be/y3rJ5AzoQzk
Tuesday, Nov 11
Workout of the Day
#Warm up 1
(Checkbox)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
Back Squat 5x5
(Load)
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
OGAR
(Rounds + Reps)
(As Many Rounds As Possible) AMRAP 14 mins of:
- Snatch, 3 reps (95/#135)
- Muscle-Up, 1 rep
- Wallball Shots, 12 reps (14/20#)
- Snatch, 3 reps (95/#135)
- Muscle-Up, 1 rep
- Wallball Shots, 12 reps (14/20#)
MOBILITY THIS
(Other / Text)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
